Bodyweight Fly
A fly done from a push-up position with your hands on two rolling EZ bars or sliders, spreading them apart and pulling them back together; very demanding on the chest and core.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Serratus Anterior
- Abs (Rectus Abdominis)
- Triceps
- Sets
- 3
- Reps
- 6–10
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set two equally loaded EZ bars on the floor side by side so they can roll, then take a push-up position with one hand on each bar under your shoulders.
Brace the core and squeeze the glutes to hold a straight body.
Slowly roll the bars apart, letting the chest lower toward the floor.
Go only as wide as you can control without the hips sagging.
Squeeze the chest to pull the bars back together under the shoulders.
Breathing: Inhale as the hands spread, exhale as you pull them back together.
Coaching tips
Slow on the way out
Arms stay nearly straight
Hips in line
Common mistakes
Rolling out further than you can pull back
Letting the lower back sag
Bending the elbows into a push-up
Safety notes
Start with a short range or from the knees; a runaway bar can drop you onto your chest.
Use collars so the plates stay put.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.